Fitness for All

Everything you want to know about Creatine

Creatine has been suggested to be effective in increasing lean muscle mass, muscle strength and athletic performance. It is naturally occurring in meat and other food sources, but monohydrate is the best form because it contains more creatine than any other form.

Promote muscle growth through cell hydration

Enhance energy reserves

Promote recovery

Optimize protein synthesis while minimizing protein breakdown

Creatine / Creatin is a compound that can be made in our bodies or taken as a dietary supplement. The chemical name for Creatine is methyl guanidine-acetic acid. Otherwise known as creatine.

Creatine is made up of three amino acids - Arginine, Glycine and Methionine. Our liver has the ability to combine these three amino acids and make creatine. The other way we get creatine is from our diet.

How much Creatine do we have in our body?This varies based on the amount of muscle mass you have and your weight. On average a 180lb man would have about 140-160 grams of creatine stored in their body.

Where is Creatine stored in our body? It is believed that 95 - 98% of the creatine in our body is stored in our muscles. The remaining about 2- 5% is stored in various other parts of the body including the brain, heart and testes.

Effects of Creatine

1. Provide additional energy for your musclesOur bodies have a compound called ATP (adenosine tri-phosphate). Think of ATP as an energy containing compound. What is important to know about ATP is that the body can very quickly get energy from a ATP reaction. You have other sources of energy such as carbohydrates and fat - but they take longer to convert into a useable energy source. When you are doing an intense quick burst activity - such as lifting a weight or sprinting, your muscles must contract and need a quick source of energy. This immediate energy comes from ATP.

When your muscles use ATP for energy a chemical process happens where the ATP is broken down into two simpler chemicals ADP (adenosine di-phosphate) and inorganic phosphate. This process of ATP turning into ADP releases the energy which gives your muscles the ability to contract. Unfortunately, we do not have an endless supply of ATP. In fact, your muscles only contain enough ATP to last about 10-15 seconds at maximum exertion. In case you were wondering - no, the ADP can not be used to create more energy for your muscles.

Here is where the creatine comes in - or more specifically the creatine phosphate. All you need to know now is that the majority of creatine that is stored in the muscles bonds with abundant phosphorus stores in the muscles and is converted into Creatine Phosphate. Creatine Phosphate is able to react with the ADP in your body and turn "useless" ADP back into the "super useful" energy source - ATP. More ATP in your body means more fuel for your muscles.

2. Volumization of your musclesVolumization - is the process of pulling fluid into the muscle cells and thus increasing the volume of the muscles. Creatine has been shown to pull water into your muscle cells, which increases the size of your muscles. Point #1 is a much clearer benefit of creatine.

3. Buffer Lactic Acid build-upNew research has shown that creatine can help buffer lactic acid that builds-up in the muscles during exercise. This leads to that nasty burning feel you get in your muscles. Scientifically it is a complicated process - basically the creatine bonds with a Hydrogen ion and that helps delay the build up of lactic acid. More research needs to be done to see if this point is true.

4. Enhances Protein SynthesisThere is some data to indicate that creatine helps put the body in a more anabolic state where protein synthesis can occur. The more protein synthesis - the greater the muscle gain.

Creatine supplementation is one that is often misunderstood. Many people think that creatine will cause bloating and only water weight. Though there are some creatines that do cause more water retention than others not all of them are alike.

Creatine Ethyl Ester Creatine Ethyl Ester is creatine monohydrate bonded to an ethyl ester causing faster absorption without a need of extra calories. Ethyl Ester is perfect for anyone who is looking for the traditional benefits of monohydrate but is also desires a more lean appearnace.

Creatine Magnesium Chelate Creatine Magnesium Chelate is an effective creatine. Magnesium is one of the most abundant minerals in the body thus allowing the body to grad Creatine Magnesium Chelate for energy while working out.

Creatine Monohydrate Creatine Monohydrate, is one of the original creatines on the market, it can help increase strength, power, performance, and muscle gains.

Creatine Micronized Micronized Creatine is the purest form of Creatine Monohydrate, it is tasteless, odorless, and mixes easily with water! Mildly upset stomachs, commonly known as "creatine bloat" may also be avoided with high quality micronized creatine. Micronized Creatine is fast, effective creatine support.

Creatine Kre-Alkalyn Kre-Alkalyn is a ph buffered Creatine Monohydrate, allowing faster absorption and results from creatine supplementation. Because Kre-Alkalyn is more efficiently absorbed in your system, the muscles cells may utilize the creatine immediately

Creatine HCL Creatine Hydrochloride is so pure that it allows people to micordose so there is less to take and more effects. Means less creatineand better results!